There isn’t ONE WAY to Meal Prep: How to Give Yourself Some Variety
I'm really excited to talk about this because over the years, I've had multiple people positively comment on my prep and cooking/food posts, and ask me directly "how do you do it?!"
I always chuckle, and say, "I just do it", but really... there are some tricks of the trade, and I'm sharing them today!
So, Let’s Meal Prep...
This isn’t about perfection y'all, it’s about setting yourself up for peace. And yes, I recommend you do it on Sunday!
PRO TIP : Set a reminder, create an event on your calendar, and set a boundary for yourself that says, "Sunday is for me to properly prepare for my week." And keep it.
I know that can be tough, but I'm speaking from experience on this one. I have turned down parties, brunches, events, etc. if they are going to interfere with my Sunday preparation. I am home no later than 3pm on a Sunday if I go out. And it is what it is.
When it comes to the Sunday Prep, I don’t spend hours in the kitchen; I just prepare a few simple, nourishing staples that make healthy choices easier during the week. It’s one less thing to think about when life gets busy (which it does), and it helps me keep my energy steady all week long.
Having prepped meals or ingredients on hand reduces decision fatigue, helps you stay consistent with your goals, and saves you time and money.
Even something as simple as washing and chopping veggies or cooking a grain and a protein makes weekday meals easier.
Reminder: This is an act of self-love, not punishment. You’re nurturing your future self.
And I've got some ideas on how you can approach this...
I've had friends tell me they think meal prep is "just too much", but I'll tell ya what... it really isn't!
There are several ways to go about this, and I think ONE... MIGHT be… "too much.” But the rest of these techniques? Easy peasy. Let's dive in.
Technique #1 - Variety Meal Prep
This looks like first, PLANNING your meals by writing down two or three breakfast, lunch and dinner options, and making a grocery list from that plan, so as to prep all of that food, put it into containers and offer yourself a lot of variety throughout the week, for each meal.
This can be fun, but it can also be draining because it can easily create decision fatigue, and it can look like a huge task in front of you that might feel overwhelming. So, if that sounds like you, I wouldn't recommend this approach.
But if you love cooking, and you love variety? I definitely recommend this approach!
The "variety" approach IS a lot. I can understand why people avoid this. However, if you’re looking to spice up your already steady prep game, this is a great way to do it!
Technique #2 - One and Done
This is probably the EASIEST way to meal prep, and I love it, but this one might not be for everyone either.
This method is great for someone who can, and will, eat the same thing over and over again, and not be bothered by it.
This method looks like big-batch-cooking a single meal, like a healthy casserole, or a soup, or something like chili, or stir fry... portioning it into 4-6 containers, and calling it a day. Or even leaving it in one big container if you want to cut out some dishes, I won’t judge you for it!
Now, you CAN spice this up, making two or three smaller bulk meals, which will still offer you some variety. If you make, let’s say, 2-3 meals using this method, you'll want to be able to freeze these meals, just like a TV dinner if you're making more than just lunches.
Technique #3 - On Hand, No Waste
Y'all, this is probably the technique I use most often because sustainability and saving money really matters to our household.
Just like it sounds, this kind of meal prep looks like using what you have on hand, ingredient wise, so as not to produce food waste.
On Sunday, I will open up the fridge and see what I have left... Chicken? Ground beef? Zucchini? Carrots? Beans? Noodle from Tuesday? Well then that's what I'm using to prep!
I'm not buying extra, I'm getting creative. Healthy prep, no waste, ingredients used, money saved.
Obviously this method can lack variety, but it definitely works!
Technique #4 - Bulk Ingredients for Variety
This is probably the method I use second most often, and I think a lot of people like this method. I learned this from my coach, Kelsey.
This looks like bulk cooking 2-3 protein options, i.e. shredded/chopped chicken, and ground beef, and then prepping 2-3 vegetables options, like one big sheet-pan roast as well as some raw chopped veggies, and then prepping 1-2 carb options, i.e. roasted potatoes and some rice.
This method allows you to mix and match and fill gaps throughout the week, and I think this works well for MOST people.
Craving a salad? Grab some lettuce, toss on some of your chicken, some of the chopped veggies, dressing and done.
Tacos? Use the beef, rice and veggies, maybe cook a can of beans, and viola! You're set for tacos.
Out of time and need to slap something together? Beef, veg and potatoes. Maybe add on some sauce from the fridge.
This method let's you mix and match. You're not making meals, you're prepping ingredients. So that you can make meals later.
I have found this method to also help a lot if you're the kind of person who likes to "eat what they feel like eating."
Technique #5 - Like Four, but Put it in Containers
In this method, you'll prep bulk ingredients like in number 4, but you're going to take it a step further, and mix and match immediately, container it, and call it a day. This one really is that simple
Technique #6 - Dinner Roll Over
This last one happens in our household fairly often, and it's probably the "laziest" form of prepping food that I can think of...
It looks like cooking a big dinner on Sunday night, and then eating the leftovers for lunch on Monday... Cooking dinner on Monday night, and eating the leftovers for lunch on Tuesday... and so on.
This method will require you to cook almost every day, depending on the size of the meal and how many leftover meals you can get out of it.
This one does not save nearly as much time, but if you're one of those people who likes to eat off the cuff, cook like you're working a scratch kitchen, and plan less... this might work for you!
ADDITIONALLY, and lastly...
Meal prep does not have to be complicated, and honestly, the benefits FAR outweigh the time and energy it takes to do it.
Here are my last few tips for a GREAT Sunday Funday Meal Prep Party:
Prep snacks, too. Like protein balls, veggie snack packs, purchase fruit and portion it out, cheese and meat snack packs, or even a sweet treat like some medjool dates with PB and chocolate chips! This is also a good time to portion out things like pretzels or chips in baggies so that you're not reaching for the whole bag during the week!
Prep drinks. I've got a large decanter in which I will often prep some cold brew coffee, iced tea, or fruit infused water. Very helpful!
Prep BREAKFAST. Whether it's egg cups, a casserole, or over night oats... prepare breakfast, as well as lunch for the smoothest week you’ll ever experience, gauranteed!
And let me know, am I missing something?
Drop a comment or shoot and email and let us know YOUR tips and tricks for meal prep.
In the meantime…
BE WELL
L
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